physical activity guidelines for children (pdf) · physical activity guidelines for children ......
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Insufficient physical activity is a risk factor for people who are overweightor obese and for many related chronic diseases. Regular physical activityis associated with immediate and long-term health benefits such aseasier weight control, lower blood pressure, improved cardio-respiratoryfunction and enhanced psychological well-being. Active children are morelikely to become active adults.
As children age into adolescence, their physical activity declines.Increased use of television, video and computer games has resulted indecreased physical activity in American youth. In addition, school-basedphysical education programs have declined, particularly at the highschool level.
Risks of overweight andobesity in children:
Keep activities fun.
Physical activity guidelinesfor children
Orthopedic problems
Type 2 diabetes
Premature physical development
Low self-esteem
Asthma
Sleep apnea
Gallstones
High cholesterol
Physical activityguidelines:
It is recommended that children engage inat least 60 minutes of physical activity onmost days of the week.
Begin training in good activity habits as soonas possible. Include the whole family whenpossible. Think of the benefits derived fromincorporating physical activity in the daily livesin the long term. Make small changes at atime, and make them gradually.
Pennington Nutrition SeriesHealthier lives through education in nutrition and preventive medicine
For a child to become physically able to exercise in adulthood, he or she must do differenttypes of physical activity in childhood. The muscles need to be “activated” for them to beable to work later.
Best aerobic activity for children:The game of TAG. Children like to run very fast for very short periods, then rest and goagain.
Toys to have for fun outdoor activity:
Toys to have for indoor activity:
BikeBalls for baseball, tennis, soccer
FrisbeeKite
Monkey barsRope swings or ladders
Sand boxSkates
SprinklersSwing set
Wading poolJump ropes
Boom boxHula hoopsJump ropesPower PadSoft balls
Bean bagsTwister
Indoor basketball hoopMini trampoline
Windows of opportunity
outdoors
indoors
Children’s metabolic systems are ideal for short bursts of vigorous activityfollowed by periods of low level activities or rest. Aerobic activities forchildren should include games in which they can have periods of intenseactivity. The following aerobic activities are ideally suited for children.
Kite flying
Miniature golf
Ping Pong
Playing at the park
Rollerblading
Running
Skipping rope
Softball
Swimming
Tag
T-ball
Trampoline
Basketball
Biking
Bowling
Catch
Fishing
Football
Freeze tag
Frisbee
Hacky sack
Hiking
Hopscotch
Jump rope
Kickball
Outdoor aerobic activities:aerobic
Visit our Web site: www.lsuagcenter.com
Author: Heli Roy, PhD, RD, Associate Professor
Louisiana State University Agricultural CenterWilliam B. Richardson, ChancellorLouisiana Agricultural Experiment StationDavid J. Boethel, Vice Chancellor and DirectorLouisiana Cooperative Extension ServicePaul D. Coreil, Vice Chancellor and Director
Pub. 2905 (5M) 9/05Issued in furtherance of Cooperative Extension work, Acts ofCongress of May 8 and June 30, 1914, in cooperation with theUnited States Department of Agriculture. The Louisiana CooperativeExtension Service provides equal opportunities in programs andemployment.
The Pennington Biomedical Research Centeris a world-renowned nutrition research center.
Mission:To promote healthier lives through research andeducation in nutrition and preventive medicine.
The Pennington Center has six priorities in research:1. Clinical Obesity Research2. Experimental Obesity3. Functional Foods4. Health and Performance Enhancement5. Nutrition and Chronic Diseases6. Nutrition and the Brain
The research fostered by these divisions can have a profoundimpact on healthy living and on prevention of common chronicdiseases, such as heart disease, cancer, diabetes,hypertension and osteoporosis.
The Division of Education provides education and informationto the scientific community and the public about researchfindings, training programs and research areas, as well asproviding educational events for the public on various healthissues.
We invite people of all ages and backgrounds to participate inthe exciting research studies being conducted at thePennington Center in Baton Rouge, Louisiana. If you wouldlike to take part, visit the clinical trials Web page atwww.pbrc.edu or call (225) 763-2597.
Division of EducationPhillip Brantley, PhD, DirectorPennington Biomedical Research CenterClaude Bouchard, PhD, Executive Director
Visit our Web site: www.pbrc.edu
References:1. Sothern, M. Schumacher, H. & Von Almen, TK. Trim
Kids: The Proven Plan that has Helped Thousands ofChildren Achieve a Healthier Weight, 2001, HarperCollins Publishers, New York, NY.
2. Sothern, M., and Gordon, S. Prevention of obesity inyoung children: A Critical Challenge for the MedicalProfessional, Clinical Pediatrics, 2003, 42:101-111.
3. Kosharek, S.M. If Your Child Is Overweight:A Guide ForParents. 2nd Ed. 2003, American Dietetic Association.
4. Center for Disease Control, Defining Overweight andObesity. Accessed January 7, 2004, http://www.cdc.gov/nccdphp/dnpa/obesity/defining.htm
5. Mullen, M.C., Shield, J. Childhood and AdolescentOverweight: The Health Professional’s Guide toIdentification, Treatment, and Prevention. 2004,American Dietetic Association.
6. Healthy People 2010, Department of Health andHuman Services, Office of Disease Prevention andHealth Promotion, Office of Public Health and Science,Washington, DC.
Outdoor activities:Bagging leaves
Brushing the dogDigging in the sand
GardeningMowingPainting
Riding a bikeRaking leaves
Vacuuming the carWalking the dogWashing the car
Weeding in the gardenWatering plants
Indoor activities:Cleaning
Cleaning their roomCookingDancingDusting
Folding clothesMaking beds
Picking up toysPlaying hide and seek
Playing with the catSweeping
VacuumingWashing dishes
Activities children can do at home:Remember to have fun!